Back Pain: Your Guide to Managing & Preventing Discomfort
- Coach Maríssa365
- Feb 1, 2024
- 3 min read
Back pain is a common challenge that many of us face, but the good news is that there are effective ways to manage and prevent it.
Do you suffer from back pain?
0%Ugh! Yes 😫
0%Nope, I'm pain free! 😎
This month, we'll explore five key pillars of back pain management: core strength, posture, nutrition, flexibility & mobility, and stress management.
In our mini-coaching lessons, posted weekly on Thursday in the Connect app, you'll learn what causes back pain, how to prevent it, and how to manage it when you have it.
⑤ Pillars of Back Pain Management
To manage and prevent back pain effectively, embrace a holistic approach by cultivating:
⓵ Core Strength - The foundation of a pain-free back (2/1/24)
A strong core is your back's best friend. Here's why:
Stability and Support: Your core muscles act as a natural corset, supporting your spine and reducing strain on the back.
Improved Posture: Strong core muscles promote better posture, reducing the risk of back pain caused by poor alignment.
Load Distribution: Core strength evenly distributes the workload during daily activities, preventing excessive pressure on any one area of the back.
⓶ Posture - The backbone of back health (2/8/24)
Proper posture is crucial for a pain-free back:
Spinal Alignment: Good posture ensures your spine remains balanced, reducing unnecessary strain on the vertebrae, discs, and surrounding muscles.
Muscle Engagement: Maintaining proper posture engages the right muscles, preventing imbalances that contribute to pain.
Efficient Movement: Good posture allows for efficient biomechanics, reducing the risk of injury during activities.
⓷ Nutrition - Minimize pain with anti-inflammatory foods (2/15/24)
An anti-inflammatory diet can help reduce inflammation and back pain:
Reduce Inflammatory Markers: Certain foods trigger inflammation; an anti-inflammatory diet lowers these markers.
Tissue Repair: Nutrient-dense foods aid in tissue repair and maintenance.
Omega-3 Fatty Acids: Foods like salmon have anti-inflammatory properties that can alleviate overall inflammation.
⓸ Flexibility & Mobility - Unlocking a pain-free back (2/22/24)
Stretching and mobility exercises play a vital role in flexibility:
Muscle Lengthening: Stretching elongates muscles, reducing tension and stiffness in the back.
Improved Blood Flow: Stretching increases blood circulation, providing muscles with the necessary nutrients for better function.
Reduced Muscle Imbalances: Targeted stretching can address muscle imbalances that contribute to poor posture and back pain.
⓹ Stress Management - Calming the mind, easing the back (2/29/24)
Managing stress is essential for back pain relief:
Muscle Relaxation: Stress induces muscle tension; relaxation techniques like meditation and deep breathing help muscles relax.
Pain Perception: Stress can amplify pain perception; reducing stress can make discomfort more manageable.
Inflammation Control: Stress contributes to inflammation; stress-reduction techniques can help manage inflammation-related pain.
By making these pillars a part of your daily life, you can enjoy better back health and live pain-free. Remember, it's a journey, and each step you take brings you closer to a healthier, happier you.
Train & Learn with Us
Join us for our small group training sessions where we will be discussing the 5 pillars and moving through exercises that will support a pain-free back.
Each training will feature exercises & education that will help you manage and prevent low-back pain. You'll learn how to keep your back strong and pain-free and you'll strengthen, stretch, protect, and preserve the muscles that support the lower back.
Weekly sessions Thu @ 6:30 pm
60-mins, hybrid
15-min - No-Sweat Coaching Lesson (5 Pillars of Back Pain Management)
40 min - Fitness training (mat/floor-based)
5-min - Q&A/Wrap-up
Training sessions take place in person at Her365 Fitness and online in our virtual studio.
By experimenting with a combination of the tools, resources, and coaching support we provide, you will pave the way for a healthier and less painful back.
Keep reading for some resources to support your progress this month. ⏬
Consistency. Accountability. Support.
Regardless of what your focus is this month, take note of where you are now, try out some of the tips and suggestions in the lessons, and make time every week to check in with yourself about your progress.
At the end of the month, reflect on what you've noticed and where you can make changes in the following weeks and get support where/when you need it.
🖤 365er Consistency & Accountability Program
The 365er Consistency Accountability Program gives our members an easy-to-manage, no-stress framework to help them stay accountable, keep track of and reflect on their progress, plan for challenges, and access to expert help when they need it.
Consistency is key to making lasting change. But staying consistent is not easy without a plan and without the proper support.
📥 Downloadable Guides
Subscribe to our email list, and you'll receive our next guide right in your inbox without having to type your email address all over again. Plus, each Saturday, you'll receive our THRIVE365 weekly coaching recap newsletter, so you'll never miss out on our latest health & wellness guidance. Check out a sample here.
Download our Fitness Results Cheat Sheet and other helpful guides below.
Improve Your Results: Work with a Coach
The path to improved health & wellbeing isn't always a straight line. Having a coach by your side makes the journey smoother and more successful.
Your coach is your cheerleader, confidant, and sounding board, helping you navigate the ups and downs. She'll help you make lasting, sustainable changes that become a part of your lifestyle.
Ready to get started?
ABOUT MARISSA365
Maríssa Rivera-Davis is a women's fitness & nutrition coach and the owner/founder of Her365 Fitness. She is passionate about helping women break free from diet culture and a mindset of limitation & restriction to embrace their strength, increase their self-confidence & self-compassion, and embrace joy on their path to improved well-being. Maríssa is dedicated to helping women thrive. Learn more & connect with her here.
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